BUTTERFLY REVERSE WITH THE EXPANDER

introduction

The butterfly reverse with an expander is suitable for training the rear part of the deltoid muscle. Since this exercise specifically targets the back muscles in addition to the shoulder muscles, it is also used in back training. Since shoulder muscle training is often done incorrectly and with too high intensities, it is particularly recommended for beginners to train with significantly lower resistance.

Motion description

The athlete holds the already pre-stretched expander shoulder-width apart in front of the body. Depending on the objective and intensity, the expander can be held twice. In the execution of the movement, the arms are pulled backwards to the sides until the expander touches the chest. During the movement an attempt is made to contract the shoulder blades. The execution of the movements must be slow and controlled and jerky movements should be avoided.

application areas

Health sport

The movement is carried out particularly slowly and with low intensity. The number of repetitions is between 15 and 20, with a break of about 1 minute between sets.

fitness

In fitness, between 12 and 15 repetitions with medium intensity are chosen. The breaks are between 30 seconds and 1 minute in the area of fitness. In addition to maintaining health, fitness training is about targeted muscle building.
More information is available at fitness.

Bodybuilding

This involves enlarging the cross-section of the muscles through targeted training stimuli. In order to set these stimuli, you have to train with increased intensities in the range of 8 repetitions. After the repetitions, the muscles must be so stressed that no more are possible. Training in bodybuilding is particularly strenuous, as lactate accumulates in the muscles during training, which makes them acidic.